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Pritikin diet plan for free

Adopting the Pritikin diet doesn't have to cost a fortune. It's possible to follow this healthy eating plan by simply choosing whole, unprocessed foods over pricier packaged options. This plan proves that eating well can be both affordable and simple.

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Diet plan grocery list

  • Romaine lettuce
  • Collard greens
  • Brussels sprouts
  • Bell peppers
  • Leeks
  • Grapes
  • Watermelon
  • Peaches
  • Plums
  • Blackberries
  • Chicken thighs

  • Ground turkey
  • Canned tuna
  • Canned salmon
  • Mackerel
  • Brown rice
  • Whole wheat pasta
  • Oats
  • Black beans
  • Pinto beans
  • Lentils
  • Low-fat cottage cheese

  • Skim milk
  • Peanut butter
  • Sunflower seeds
  • Canola oil
  • Carrots
  • Potatoes
  • Celery
  • Green beans
  • Whole grain bread
  • Eggs
  • Onions
  • Parsley

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The Pritikin diet plan for free proves that you don't need expensive supplements or exotic ingredients to eat healthily. It utilizes everyday, affordable foods that are both nutritious and widely available.

This plan is perfect for anyone looking to adopt a healthier diet without breaking the bank, focusing on maximizing the health benefits of simple, natural foods.

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Foods to eat

  • Seasonal Vegetables and Fruits: Choose local, seasonal produce to save costs.
  • Bulk Whole Grains: Purchase grains like oats and rice in bulk for savings.
  • Beans and Lentils: Economical protein sources that are versatile in cooking.
  • Frozen Vegetables: Often cheaper and just as nutritious as fresh.
  • Eggs: Affordable and rich in protein, perfect for any meal.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Pre-packaged Snacks: More expensive and less healthy than whole foods.
  • Takeaway Meals: Generally more costly and not as nutritious.
  • Expensive Cuts of Meat: Opt for cheaper cuts or alternative protein sources like tofu.
  • Specialty Health Foods: Often pricier without significant nutritional benefits.
  • Organic Produce: While beneficial, non-organic can be cheaper and still healthy.

Main benefits

The Pritikin diet plan for free proves that healthy eating doesn't need to be expensive, utilizing affordable and accessible ingredients. It also encourages creativity in meal preparation, making nutritious eating enjoyable and varied.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Leverage community resources like local farmers' markets at the end of the day for discounts on fresh goods. Also, community gardens can offer free access to fresh produce, and planning your meals around these can lead to substantial savings.

Download the FREE grocery list for this Diet plan

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Meal Plan for Pritikin Diet Plan for Free

Day 1

  • Breakfast: Oats with skim milk and grapes
  • Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
  • Dinner: Baked mackerel with brown rice and steamed carrots
  • Snack: Apple and peanut butter

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

Day 2

  • Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
  • Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
  • Dinner: Grilled chicken thighs with potatoes and steamed green beans
  • Snack: Banana and sunflower seeds

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 90g

Day 3

  • Breakfast: Oats with skim milk and grapes
  • Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
  • Dinner: Baked canned salmon with brown rice and steamed carrots
  • Snack: Apple and peanut butter

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

Day 4

  • Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
  • Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
  • Dinner: Grilled chicken thighs with potatoes and steamed green beans
  • Snack: Banana and sunflower seeds

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 90g

Day 5

  • Breakfast: Oats with skim milk and grapes
  • Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
  • Dinner: Baked mackerel with brown rice and steamed carrots
  • Snack: Apple and peanut butter

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

Day 6

  • Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
  • Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
  • Dinner: Grilled chicken thighs with potatoes and steamed green beans
  • Snack: Banana and sunflower seeds

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 90g

Day 7

  • Breakfast: Oats with skim milk and grapes
  • Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
  • Dinner: Baked canned salmon with brown rice and steamed carrots
  • Snack: Apple and peanut butter

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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